Cheese

Q: How many calories in 4 oz of cheese?

About 110 calories, with roughly 12.1g of protein. 4 oz weighs about 113g. Use the slider above for any other portion.

The protein bar of things that were already food.

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 4.0 oz

Calories

110

Protein

12.1g

Carbs

5.2g

Fat

4.4g

Protein 45% Carbs 19% Fat 36%

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Cheese: 97 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 97 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Plain vs. flavored

Numbers on this page are for plain, unsweetened. Flavored versions typically add 8–18g of sugar per container — sometimes more than a scoop of ice cream. Read the panel; the difference is not small.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0.2 g1%

Sugar2.38 g—

Saturated fat2.311 g12%

Cholesterol13 mg4%

Sodium344 mg15%

Potassium90 mg2%

Calcium53 mg4%

Iron0.16 mg1%

Magnesium7 mg2%

Zinc0.33 mg3%

Vitamin C1.4 mg2%

Vitamin E0.04 mg0%

Vitamin A38 mcg4%

Vitamin D0 mcg0%

Vitamin B60.068 mg4%

Vitamin B120.53 mcg22%

Folate11 mcg3%

Niacin0.15 mg1%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Cheese

156 more calories per 100g · +19g fat.

Cal253 Protein9.2 g Fat22.8 g

Cheese

230 more calories per 100g · +9g protein.

Cal327 Protein20.1 g Fat27.3 g

Cheese

243 more calories per 100g · +14g protein.

Cal340 Protein24.4 g Fat26 g

Common questions

The stuff people actually ask.

How many calories in 4 oz of cheese?

About 110 calories, with roughly 12.1g of protein. 4 oz weighs about 113g. Use the slider above for any other portion.

Nonfat vs. full-fat — which is better?

Depends on the goal. Nonfat: max protein per calorie, best for a cut. Full-fat: more satiating, some studies link it to better metabolic markers, and it tastes better. Neither is "wrong."

Is cheese actually healthy, or is that marketing?

By the numbers on this page: balanced enough that "healthy" is the wrong axis. It is food.

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